Macho Libre

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Re: Elite novice

Post by Sangoma » Tue Oct 10, 2017 8:30 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
85 kg x 2
92.5 kg x 5 x 3 sets

2. Bench press
20 kg x 10
50 kg x 5
60 kg x 5
65 kg x 5 x 3 sets


3. Deadlift
70 kg x 5
90 kg x 5
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Re: Elite novice

Post by Sangoma » Mon Oct 16, 2017 9:50 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 3
85 kg x 5 x 3 sets

2. Military press
20 kg x 5
40 kg x 5
50 kg x 5 x 2 sets

3. Deadlift
70 kg x 5
90 kg x 5
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Re: Elite novice

Post by Sangoma » Fri Oct 20, 2017 12:47 am

Wednesday the 18th of October:

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 5 x 3 sets

I decided to stay on 90 kg for a while - seems to be my current limit.

2. Bench press
20 kg x 10
50 kg x 5
60 kg x 5
67.5 kg x 5 x 3 sets

3. Deadlift
70 kg x 5
90 kg x 5
100 x 5
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Re: Elite novice

Post by Sangoma » Fri Oct 20, 2017 7:23 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 5 x 1 sets

2. Military press
20 kg x 5
40 kg x 5
50 kg x 3

Feeling like a cunt today.
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Re: Elite novice

Post by Sangoma » Sun Oct 29, 2017 1:27 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 5
92,5 kg x 5

2. Bench press
20 kg x 10
50 kg x 5
70 kg x 5 x 3 sets :rock:

3. Deadlift
70 kg x 5
90 kg x 5
100 x 5
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Re: Elite novice

Post by Sangoma » Thu Nov 02, 2017 5:29 am

1. Squat
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 3
90 kg x 5 x 3 sets

I tried to follow Starting Strength template, but the load seems a bit too much for me. So I am going to try Faleyev's scheme.

Monday: heavy squat
Tuesday: Heavy bench
Wednesday: heavy deadlift
Thursday: off
Friday: light squat, light bench
Saturday, Sunday: off

Heavy - 3 sets of 5 reps (departure from the original 5x5)
Light - 60% of heavy, 3 sets of 5 reps. (original 4x4)

Might reduce the deadlift to two sets of five.
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Re: Elite novice

Post by Sangoma » Fri Nov 03, 2017 4:38 am

2. Bench press
20 kg x 10
40 kg x 5
50 kg x 5
60 kg x 5
72.5 kg x 5 x 3 sets

60% for next session - 43.5 kg [45 kg]
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Re: Elite novice

Post by Sangoma » Sat Nov 04, 2017 4:16 am

Deadlift day.

Squat for warm up:
20 kg x 5
50 kg x 5

Deadlift:
70 kg x 5
90 kg x 5
102.5 kg x 5 x 2 sets
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Re: Elite novice

Post by Sangoma » Mon Nov 06, 2017 8:59 am

1. Squat:
20 kg x 5
50 kg x 5
60 kg x 5 x 2 sets

2. Bench:
20 kg x 10
50 kg x 5 x 2
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Re: Elite novice

Post by Sangoma » Fri Nov 10, 2017 7:50 am

1. Squat:

20 kg x 10
50 kg x 5
70 kg x 7
80 kg x 5
92.5 kg x 5 x 3 sets
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Re: Elite novice

Post by Sangoma » Mon Nov 13, 2017 8:18 am

1. Bench press:

20 kg x 10
40 kg x 5
50 kg x 5
60 kg x 5
75 kg x 5 x 2 sets
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Re: Elite novice

Post by Sangoma » Mon Nov 20, 2017 7:00 am

Fuck didn't train for the whole week. Health issues.

1. Squat:
20 kg x 10
50 kg x 5
70 kg х 5
80 kg х 5
90 kg x 5 x 2 sets

2. Bench press:
20 kg x 10
50 kg x 5
60 kg x 5
70 kg х 5 x 2 sets
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Re: Elite novice

Post by Sangoma » Tue Nov 21, 2017 7:17 am

1. Deadlift:
70 kg x 5
90 kg x 5
100 kg x 5
105 kg x 3
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Re: Elite novice

Post by Sangoma » Fri Nov 24, 2017 7:34 am

1. Squat:

20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
85 kg x 3
90 kg x 3
95 kg x 3 x 3 :axe:

2. Press:
20 kg x 5
40 kg x 5
50 kg x 4, 2
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Re: Elite novice

Post by Sangoma » Sun Nov 26, 2017 7:38 am

My back was giving me hints yesterday. So today's deadlift is gonna be light.

1. Deadlift:
70 kg x 5
80 kg x 5

2. Chins:
7 х 2 подхода
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Re: Elite novice

Post by Sangoma » Wed Dec 06, 2017 8:31 am

Sunday the 3rd of December

1. Squat:
20 kg x 10
50 kg x 5
70 kg х 5
80 kg х 5
90 kg x 3 x 2 sets

2. Bench press:
20 kg x 10
50 kg x 5
60 kg x 5

70 kg х 5 x 2 sets
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Re: Elite novice

Post by Sangoma » Wed Dec 06, 2017 8:50 am

1. Deadlift:

70 kg x 5
90 kg x 5
100 kg x 3
105 kg x 2 singles

2. Chins:
BW x 8 x 2 sets
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Re: Elite novice

Post by Sangoma » Sat Dec 09, 2017 6:45 am

1. Squat:
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 3
90 kg x 3
95 kg x 1

2. Press:
20 kg x 5
40 kg x 5
45 kg x 5

Fuck, gravity seems to be stronger today...
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Re: Elite novice

Post by Sangoma » Mon Dec 11, 2017 1:50 am

40 minutes stationary bike. HR 130-155.
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Re: Elite novice

Post by Sangoma » Thu Dec 14, 2017 9:18 am

Yesterday - stationary bike, 45 minutes, HR - 130 - 150/min.

Today:

Squat:
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5 x 5 sets

Bench press:
20 kg x 10
50 kg x 5
60 kg x 5
65 kg x 5
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Re: Elite novice

Post by Sangoma » Sat Dec 16, 2017 12:57 am

1. Deadlift:
70 kg x 5
80 kg x 5
90 kg x 5
100 kg x 3
105 kg x 3
107.5 kg x 1 :rock:


2. BB press:
20 kg x 10
40 kg x 5
45 kg x 5

3. Squat:
50 kg x 5
70 kg x 5 x 2 sets
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Re: Elite novice

Post by Sangoma » Sun Dec 17, 2017 6:15 am

12 km walk
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Re: Elite novice

Post by Sangoma » Mon Dec 18, 2017 7:45 pm

Yesterday: 45 min stationary bike.

Today:

1. Squat:
20 kg x 10
50 kg x 5
70 kg x 5
80 kg x 5
85 kg x 5
80 kg x 5

2. Bench press:
20 kg x 10
50 kg x 5
60 kg x 5
70 kg x 5 x 2 sets

3. Chins:
8, 4
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Re: Elite novice

Post by Sangoma » Wed Dec 20, 2017 9:56 pm

1 hour stationary bike
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Re: Elite novice

Post by Sangoma » Fri Dec 22, 2017 6:35 am

1. Squat:
20 kg x 20
50 kg x 5
70 kg x 5
80 kg x 5
90 kg x 2
95 kg x 2 singles
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